平板支撑

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修改版的側支撑
健身实心球英语Medicine ball上的平板支撑

平板支撑(plank)也稱為撐高撐舉,是一種等长英语isometric exercise核心英语core (anatomy)強度運動,會讓身體維持在一個費力的姿勢,且要維持相當一段時間。常見的平板支撑是前支撑,維持俯卧撑的姿勢,身體重量由前臂、手肘及脚趾支持。

平板支撑也有一些變體,像是側支撑或是背支撑[1][2]。在彼拉提斯瑜伽中常練習平板支撑(瑜伽中會稱為棒式),在像拳擊或其他運動的練習也會用到[3][4][5][6]

平板支撑可以訓練腹部、背部及肩膀,鍛鍊到的肌肉有:

側支撑鍛鍊到的肌肉有:

根據金氏世界紀錄,最長的平板支撑是由中國的警察队长毛卫东在2016年五月创立,他維持了八小時零一分鐘。[7]

參考資料[编辑]

  1. ^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia. pp. 57. quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
  2. ^ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer. pp.263.
  3. ^ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
  4. ^ Pocket Guide to Fitness Louiza Patsis. pp.176. quote:"The "plank exercise" is used in Pilates classes."
  5. ^ Kettlebells for Dummies, Sarah Lurie. pp.260. quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
  6. ^ The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
  7. ^ Longest time in an abdominal plank position (male)

外部連結[编辑]